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Thursday, December 7, 2017

How to Get Stronger: Choosing Your Home Gym Equipment


If you want to gain strength quickly, there’s no better way than a home gym. It’s open 24 hours a day, and if you have a garage gym, there’s no limit to the amount of weight it can hold.

But if you’re just getting started, what should you buy first?

1. Squat rack / power cage

Our preference will always be for a high-quality power cage. If you don’t have the ceiling height, you can buy a squat rack that offers many of the same benefits.

Rogue Fitness and EliteFTS make some of the strongest power cages on the market, but if you’re on a tight budget, consider Valor Fitness, Fitness Reality, or Body Solid. They all produce racks capable of holding up to 1,000 lbs, for a few hundred dollars.

2. Free weights

You can never fulfill your full strength potential with body weight exercises alone. You’ll either need to buy a home gym, a set of free weights, or both.

Some of the best home gyms are incredibly compact, can generate up to 400 lbs of resistance, and support over 50 different exercises, for all major muscle groups.

A good quality dumbbell, barbell, and weight plate set can easily set you back up to $700. If you want to save money, opt for rubber grip plates, and buy a set that comes with plates in a variety of sizes. Ideally from 45 lbs down to at least 2.5 lbs.

3. Pull up tower

Some of the best pull up towers come from brands such as Fitness Reality and Xmark Fitness. They offer a variety of grip positions, and in the case of Fitness Reality, can support up to 400 lbs of weight.

This is perfect for weighted dips and pull ups, with either a dip belt, weighted vest, or chains.

If you don’t have much floor space and are on a budget, you might want to consider a wall-mounted pull up bar. The Titan Fitness version supports up to 500 lbs, while the Gronk Fitness pull up bar supports up to 800 lbs.

4. Weightlifting shoes and belt

If you’re lifting heavy weights on a regular basis, you need to protect your body, especially your back.

Find a powerlifting belt that doesn’t taper at the front if you want to protect your core during deadlifts and squats.

For squats and deadlifts, it’s also important that you’re lifting from a solid foundation. This means the running shoes with the thick padded heel aren’t an option. Look for weightlifting shoes that either have a flat, thin sole, or a well-supported heel, such as the Adidas AdiPower. 

5. Grip Strength Trainer

Having a strong grip is critical to many strength exercises. The number of deadlifts, barbell rows, and even weighted pull ups you can perform depends on how strong your grip is.

For just a few dollars you can pick up a set of hand grippers, with resistance levels ranging from just a few pounds, up to 350 lbs+ (Serious Steel Fitness Grip Strengtheners).

Wednesday, December 6, 2017

5 Must Have Home Gym Equipment On Budget



How many of us want to lose weight and get fit for the summers? Seems like all it has become is a new year's resolution that follows with a gym subscription at the start of the year and within a span of 2 months, turns to ash and dust. But, how would you feel if you had your own gym to go to without paying a subscription and investing a little out of your pocket? Sounds about a decent thing to do right? Well, it is. In this post, we have tried compiling a list of 5 must have gym home equipment:

1. Adjustable dumbbells

Dumbbells are a versatile equipment that is a great fit for your home. While the market is filled with a variety of options, you might want to play it smart and opt for adjustable dumbbells. The BowflexSelectTech 552 is a great piece of equipment that you can own at your own home gym and hit some weights. All you need to do is turn the dial and just like that you can get access to weights from 5 to 50 pounds. The Bow-flex currently sells three different variants of the product in the market.

2. A pull-up bar

Nothing is a better show of strength than a person capable of lifting his own body-weight. Some of us can’t even do two pull-ups in a succession let alone take our entire weights. This multi strength device is a great way to sculpt your upper body via pull-ups, abdominal exercises, and chin ups. Iron Gym Body Workout is an excellent piece of equipment that is portable and easy to fix in your home.

3. Stability balls

Stability balls are nothing but giant inflated balls whose size and composition varies from 45-70 centimeters in diameter and are fully capable of supporting adult weight. Duraball Pro Stability balls are a great choice in this regard. The Duraball has an amazing resistance of 1100 pounds and comes in a range of colors with a 100% replacement guarantee. This vital piece of equipment is capable of not doing your abs exercises but an effective total body workout.

4. Kettlebells

Kettlebells exercises combine resistance training and cardiovascular exercises in one single session. This exercise helps you condition your body while building muscles. Depending on your fitness level, you can choose from a variety of kettlebells in the market ranging from 5 to 75 pounds. Body Solid Iron Kettlebells are a great option here.

5. A weightlifting bench

A weightlifting bench is a great piece of home equipment to have and can assist you with your free weights. You can switch up stances and positions as per the exercises you want to perform. The Ironmaster Super Bench Adjustable Weight lifting bench is a great option to go for if you are on the lookout for one.


Acquiring fitness can become little expensive with gym equipments, so if you are looking for the best deals on fitness equipment, be sure to visit VoucherBin.co.uk. So there you have the 5 must have home gym equipment to own in your own home gym. Start your fitness regime today.

Sunday, November 19, 2017

Getting The Gains You Want Outside The Gym


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It should hardly come as much of a surprise that, if you want to see results in terms of serious gains, then most of that is going to come from the time you spend at the gym. Of course, just because you're working out at the gym as often as possible, that doesn't mean that you're doing the best that you possibly can. If the way that you live your life outside of the gym isn't helping build the muscle that you want, then you're always going to be playing catch up during your workouts. With that in mind, here are a few ways to make sure that you're getting the gains you really want outside of the gym as well.

Eating right

It shouldn't come as a shock that, if you're working out regularly, you need to consume a pretty hefty amount of calories. Sure, you don't want to end up stuffing your face with unhealthy food every day, but the number of calories that you take it should be able to balance the workouts that you're doing. If you're really looking to bulk up, then you're probably going to end up taking in far more calories than you think you would need. The best thing to do is to speak to a trainer and do as much research as possible.

Supplements

When people hear the world supplements in relation to bodybuilding, they invariably get worried and start thinking about things like anabolic steroids. Well, don't worry. The vast majority of supplements are entirely natural and carry none of the unpleasant side effects that come with steroid abuse. The right supplements can not only help your body to convert energy more effectively but can help you keep your calorie intake up too. Check out ProteinPowderExpert for more information on the way that they can help. Different supplements are going to have different effects so make sure that you think carefully about exactly which ones are right for you.

Rest

This is something that a lot of people end up forgetting about. They assume that you need to be working out all the time in order to see results, but the truth is that the results don't appear at the gym, they appear during periods of rest. If you're not resting then not only are you going to exhaust yourself, but you're not going to see the results you want because you're not giving your body a chance to convert the energy that you produce during your workout into energy. Make sure that you have a couple of days a week where you just rest and relax as much as possible.

The truth is that building muscle and staying in shape are things that you have to live every day 24/7. If you're not living your life that way, then the time you spend working out is only going to get you so far before you hit the wall. Plenty of people end up giving up because they don't seem to be able to get the results they want despite the fact that they're working out as often as possible. If you really want your workouts to mean something, make sure that you're backing them up outside the gym as well.

Wednesday, November 15, 2017

Grappling with Setting Up a Great Home Gym?



So many people try to create the perfect home gym, so many people fail! Why do they fail, because they don’t choose the right equipment - they go for the obvious stuff like dumbbells and treadmills, which although they should be included, aren’t exactly the be all end all of the gym experience they’re trying to recreate.

If you’re currently grappling with great gym design, here are some of the less obvious things you should try to include, depending on your goals, at least:

A Punchbag

Every home gym should have its own punchbag, particularly one of the ones sold at https://www.everlast.com/boxing/punching-bags, simply because they’re a great way to burn calories and cut fat, which will also improve your power and help to build up your arms. Oh, they’re a great thing to have around when you’re having a really bad day, and you just want to punch something, too!

Kettlebells

Kettlebells build muscle, burn fat and give you a pretty good anaerobic workout all in one go, and they’re only a few inches wide, which means they’re ideal for home gym use. If you want to make the most of them, get a few in different sizes, so you can do more and keep progressing as you build muscle and resistance.

A Grappling Dummy

If you practice any kind of martial arts of wrestling, where you will have to physically touch another person, then it’s worth investing in one of the dummies at http://grapplingdummies2018.com, for your home gym. That way, you can work on perfecting your moves even when you aren’t at your Dojo or gym. It’ll give you the edge over your fellow fighters who don’t have their own well-equipped gym at home!

A TRX Suspension Training Kit

If you’ve been in a gym lately, you’ll probably have noticed a TRX suspension training kit in prominent place. That’s because they offer a complete body workout without taking up very much space at all, and in a home gym, where you probably don’t have masses of space to work with, they can be a complete lifesaver too.


A Balance Trainer

Balance trainers are fantastic to have in any home gym. Why? Quite simply because they supercharge any other exercise you of by forcing you to think more about your core, keeping it active, so that your abs develop more and you’re always strong and stable.

A Pull-Up Bar

Pull-up bars take up virtually no space at all, but if you’ve ever tried to do a pull-up, you’ll know just how much effort it takes, and if you've done pull-ups regularly, you’ll know just how much it develops your arm and back muscles.It’s a must-have in any home gym.

A Clear Space

Leaving a clear space in your home gym, which is big enough that you can lie down or hold your arms out to the sides without encountering any obstacles is a really good idea. It means you can do floor exercises like yoga and Pilates, swing a kettlebell with ease and do a whole host of other activities safely.

Now it’s time to get ripped!

Monday, November 13, 2017

Is Exercising Easy? Nope. Worth It? Absolutely.


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Even the buffest, most trim and in shape of people suffer from a sudden loss gym-spiration from time to time, so don’t worry if you’ve found your exercise mojo has dropped faster than a metal bell through deep water. Hitting the gym requires time, effort, dedication, health and a whole host of other variables that need to be in order. If one of these starts to waver then the rest will topple; that’s what makes staying motivated so tough. It is as much a mental battle as it is a physical one.

But no matter how much your get-up-and-go may be depleted, your lack of motivation is not what you should be focussing on; it’s what happens next that matters most. With that in mind, we recently asked members of the Body-Buildin community what they do to stay motivated, whether it be after an injury, trying to break through a wall on their way to a heavier lift or just trying to make it through a tough workout.

Read on to see the amazing tips and tricks they shared with us. Chances are, they’re going to help you fall back in love with all things gym.

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1. Keep A Diary, Man

Anyone that has ever created a vision board will know just how motivating it is to see your goals on a daily basis. Well, the same principle goes for seeing how far you’ve come. Hitting the gym in order to build muscle, lose weight or tone up certain areas can be a long, slow and almost invisible process, which is where a diary really comes into its own. You will be able to see just how far you have come in black and white. It could be noting down how far you’re able to run, how much you are able to lift or taking a photo of yourself before every session. Seeing that you are actually improving is a great motivator; it makes you strive to achieve more. Success breeds success, so make sure you see exactly what successes you have had.

2. Write How You Felt

Sticking with the diary-thing for a moment, another great tip that many of the people we spoke to shared was this idea of writing down how you feel after each workout. Make this part of your routine. Why? Because you’ll find in those moments where motivation is somewhat lacking, you’ll have a file of letters you wrote to yourself that detail just how amazing you felt after getting stuck in. It may have been a five-mile run, an interval training session or an hour of just maxing out your strength; whatever it is, by remembering just how amazing you felt after a session you’ll be compelled to hunt that feeling down again.

3. A Gym That Does More

Hitting a gym can become a remarkably tedious process, especially if all they offer is weights room with a few different cardio machines. However, if you find a gym that offers more than just this, you’ll find that you have more reason to go, which is a hugely important factor in boosting your motivation. So, have a look at your local gym’s websites, see which offers what and then look for the ‘sign up here’ page on your chosen one. Having a great gym space is crucial, there’s no denying that. But having a gym that has 24-hour access, classes on offer, a smoothie bar, sauna, kids club, tanning booths and a massage salon is going to really amp up your chances of walking through their doors, and that is half the battle.

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4. Trick yourself Into It

That’s right. Trick yourself into going. Now, this may sound totally impossible, but there are in fact ways you can do this and one of the most popular is only washing your hair on days where you have worked out. This is a great way to force yourself into hitting the gym (if you have hair, that is) because it’s that or face the ridicule of your peers for having greasy locks. Another neat little trick on this front is to get changed into your workout gear. Even if you really can’t be bothered to workout, pop on your gear. Trust us, you’ll feel like a knob pretty quick if you have to get changed out of your running gear when you haven’t even been for a run. Trust us on that one. 

5. Group Classes Totally Work

One of the oldest and bestest tricks in the motivation handbook is the group class. You have more reason to go than just yourself. You go because you want to see the other people in the class, and the instructor for that matter. You want to go because you don’t want to have to explain that you were too lazy to turn up last week. But more than anything, you find that your motivation levels pique while you are there because the energy in a group is what keeps pushing you on, even when you feel that niggling urge to quit. No one wants to be that person in a group that quits and leaves early. No one. It’s like the group atmosphere holds you accountable, and that is what will see you achieve so much more than you would if you were just working out on your own. 

6. Use The Buddy-Up System

Find that friend, coworker, family member or gym-acquaintance that has similar goals as you do and then work together to reach those dreams. Being part of a two-person team is a great way to stay motivated and encourage one another to keep pushing. You help each other. You celebrate each other’s successes and help them overcome their moments of weakness. You end up working harder for longer, and you develop another kind of bond. That, and if you do try and skip out on a session, the guilt will start to eat away at you big time; you haven’t just let yourself down, you’ve let your buddy down too. There are only two of you, so if you call it quits one day then they are left on their lonesome. That can be quite the motivating factor to throw into the mix. 

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7. Listen To Something

As great as the gym radio may be, it probably isn’t quite to your taste. We are all different. We all go through different moods and that means we all have different music choices that will motivate us better than others at different times. Realise this and use it. Create some playlists on iTunes that will help you get pumped up depending on your moods or find some Spotify workout playlists that will do the same thing while also introducing you to music. It could be hip-hop, heavy metal, electro-punk or classical music; so long as it gets you going you can’t go wrong. Of course, it doesn’t have to be music you listen to. It could be that you pop on an audiobook while you are running, or you could find a podcast that you can’t stop listening too. Either way, if you have something dancing on your brain that makes you want to keep going then your body will follow suit. You’ll also find yourself hitting the gym the next day to see just how the story plays out or hear the next chapter on your podcast.

8. Use Instagram To Boost Ya

We live in a day and age where Instagram rules the roost. A lot of the time it can have a negative impact on your psychology. You are comparing your behind the scenes footage to another person’s highlight reel, which tends to have a detrimental effect. However, you can use it to motivate you too. It could be following a few people that always post gym-selfies, the kind of images that show you what hard work can achieve, or it could be that you use your exercising to post your own photos. It could be your progress you document on Instagram, or you could take a more scenic route on your next run and put up some photos along the way. Either way, there is another element to enjoy.

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9. Run Like Your Life Depends On It

If you’re a fan of jumping down the rabbit hole of exercise blogs, then you’ve probably heard of the app Zombies, Run! If you haven’t, though, you need to stop reading this article (as soon as you’ve finished, obviously) and then head to whatever app store you are using, download this genius motivator and then store it on your home screen somewhere. The reason why is simple: nothing is going to make you run harder for longer than the sound of the walking dead groaning in your ear. It could be that you use this on your next cardio day, or it could be that you use it to motivate you while you lift weights - the stronger you are the more zombies you can take down, right? This thing really does work.